HIIT Workouts for the Home
Hey There!
I have a few workout routines that you can use below. Let me know over on Twitter if you found them to be a sweaty good time!
My current at-home regimen is 4 days of HIIT (High-Intensity Interval Training). I do two days back to back, rest, then two more days - and so on and so forth. This is a great opportunity to get your heart rate elevated and feel some good muscle burn!
Recommendations
I do recommend doing some jumping jacks as a warm-up. You could also do jump rope, run in place, do high knees, or maybe do a few flights of stairs. Be sure to stretch as your cool down so your muscles don’t cramp and drink PLENTY of water!
In between each circuit, you will rest for 60 seconds. This means you will perform all exercises (30 or 45 seconds of each move) in that circuit, back to back, followed by a rest. Go for as many as you can in each circuit - and try to push yourself to do one more rep than what you did previously.
You will need:
A stopwatch or timer (you could even set a microwave timer to run for 150 seconds or 2:50 and switch moves every 30 seconds. Or you could use these timers: HIIT Timer or YouTube Video and then pause for 1 minute in between)
A towel
A water bottle
Optional: workout mat or yoga mat as a surface
Here are 5 routines I have used on the daily - enjoy and share this article with people you know!
Routine 1: Lower Body
Set 1: Squats, Reverse Lunges, and Heel Taps
Set 2: Goblet Squats, Pulse Lunges (15 secs on each side), and Ab Bicycles
Set 3: Glute Bridge March (or stationary), Single Leg RDL, and Reverse Crunches
Add an extra run in place for an explosive finish!
Routine 2: Upper Body
Set 1: Pushups, Animal Squats, and Hollow Body Hold or Superman
Set 2: Plank Arm Raise, Y Raise (on our belly), and Star Crunches
Set 3: Tricep Dip (use a chair), T Raise (on your bell), and Mountain Climbers
Routine 3: Lower Body
Set 1: Sumo Squat, Reverse Lunges, and Plank Leg Lifts
Set 2: Squat Pulses, Curtsy Lunges, and Oblique Rolldowns
Set 3: Side to Side Lunges, Single Leg Glute Bridge Hold (15 sec each side), and Floor Wipers
Routine 4: Upper Body
Set 1: Pushups, Leg Lifts, and Kick Throughs or Side Plank Rotations
Set 2: Tricep Dips (use a chair), Downward Dog Leg Lifts, and Floor Wipers
Set 3: Inchworms, Pulse Rows or Superman, and Pushups
Routine 5: Lower Body
Set 1: Pulse Lunges (15 secs on each side), Glute Bridge March, and Ab Bicycles
Set 2: Jump Lunges, Monster Walks across your floor, and 30 Sec Plank
Set 3: Squat Pulses, Floor Wipers, and Heel Taps
Happy Workout!
If you need any other at-home stuff, be sure to check out my previous article. If you also want any insights into my weight loss journey of shedding 100+ pounds - take a look-see here!
